Pumpkin Pie Nutrition Facts: Calories, Sugar & Health Guide

A single slice of pumpkin pie typically holds 280–320 calories, 35–40 grams of carbs, and 15–20 grams of sugar numbers that surprise most people mid-bite. I’ve spent years digging through USDA data for holiday desserts, and pumpkin pie nutrition facts always spark the same question at my own table: is this the “healthy” pie everyone claims it to be?

The honest answer is nuanced. Pumpkin puree brings real vitamin A, fiber, and potassium to the plate, but added sugar, heavy cream, and pastry crust quietly stack the calorie count. This guide breaks down the actual pumpkin pie nutrition factsmacronutrients, vitamins, comparisons to apple and pecan pieso you can enjoy Thanksgiving dessert without guessing.

Pumpkin Pie Nutrition Facts: Calories and Macronutrients

Understanding pumpkin pie nutrition facts starts with the numbers on the label. According to USDA FoodData Central, one slice of commercially prepared pumpkin pie (about 150 grams) contains roughly 374 calories, 14 grams of fat, 54 grams of carbohydrates, and 36 grams of sugar. Homemade versions often measure closer to 316 calories per 1/8-slice serving, depending on the crust and sweetener used.

The macronutrient split matters as much as the calorie total. Most pumpkin pie nutrition facts show a breakdown of roughly 50% carbohydrate, 35–40% fat, and under 10% protein per serving. That carb-heavy profile comes mostly from sugar and crust starch, not the pumpkin itself, which is naturally low in calories and rich in fiber.

Is Pumpkin Pie Healthy? What the Pumpkin Pie Nutrition Facts Show

Pumpkin pie can absolutely fit into a balanced diet because moderation, not elimination, is the real nutrition strategy. Pumpkin itself is a nutritional powerhouse packed with beta-carotene, fiber, and antioxidants, which is why the pumpkin pie nutrition facts look better than you’d expect from a dessert. The crust, cream, and added sugar are what shift the balance toward indulgence.

I still remember my grandmother insisting pumpkin pie was “basically a vegetable dish,” and honestly, she wasn’t entirely wrong about the filling. Vitamin A content alone makes a strong case: one slice delivers more than half the recommended daily allowance, supporting eye health and immune function in a way apple or pecan pie simply cannot match.

Vitamins Behind the Pumpkin Pie Nutrition Facts

A closer look at pumpkin pie nutrition facts reveals meaningful micronutrients hiding in that creamy filling. Vitamin A reaches roughly 490 micrograms per slice, vitamin E adds 1–1.5 milligrams, and fiber contributes about 2.5 grams. Potassium and essential minerals like calcium, iron, and phosphorus round out a surprisingly nutrient-dense dessert profile.

Pumpkin Pie Nutrition Facts: Vitamin and Mineral Breakdown

Per 100 grams, pumpkin pie nutrition facts place vitamin A in the top 5% of all foods, with 448 micrograms covering about 50% of the daily value. Vitamin K, vitamin E, and choline also rank unusually high for a baked dessert, largely thanks to the pumpkin puree and eggs used in traditional recipes.

Mineral-wise, a 100-gram serving supplies notable copper, manganese, and phosphorus alongside moderate calcium and potassium. Sodium tends to run higher than expected, often 200–240 milligrams per serving, mostly from added salt and crust ingredients rather than the pumpkin filling itself.

Nutrient (per 100g)	Amount	% Daily Value
Calories	243 kcal	12%
Total Fat	9.8 g	15%
Vitamin A	448 mcg	50%
Sodium	239 mg	10%
Fiber	1.8 g	7%
Sugar	19 g

Pumpkin Pie Nutrition Facts and Nutritious Swaps

Small ingredient swaps can meaningfully shift pumpkin pie nutrition facts without sacrificing flavor. Replacing white sugar with pure maple syrup or honey adds trace nutrients along with sweetness, while swapping heavy cream for Greek yogurt keeps the texture creamy with far less saturated fat and fewer overall calories per slice.

The crust offers another lever worth pulling. A whole-grain or nut-based crust raises fiber content, while a crustless pumpkin pie strips out refined flour entirely, creating a lower-calorie, lower-carb dessert that keeps the spotlight on pumpkin’s natural nutrition. Even a dash of cardamom or fresh ginger adds warmth without extra calories.

Pumpkin Pie Nutrition Facts vs. Apple Pie and Pecan Pie

Side-by-side comparisons make pumpkin pie nutrition facts easier to put in perspective at a crowded dessert table. Pumpkin, apple, and pecan pie all carry similar sugar loads per slice, but calorie and fat counts diverge sharply once nuts and heavier syrups enter the pecan pie recipe.

Pumpkin pie generally edges out both competitors nutritionally, offering fewer calories and less fat than pecan pie while contributing unique vitamin A, vitamin C, and potassium that apple pie simply doesn’t provide. Portion size still matters more than pie choice for anyone tracking overall dessert calories.

Nutrient (per slice, 120–150g)	Pumpkin Pie	Apple Pie	Pecan Pie
Calories	280–320	300–350	500–550
Total Sugar	25–30 g	30–35 g	35–40 g
Total Fat	12–15 g	14–18 g	25–30 g
Fiber	2–3 g	3–4 g	2–3 g

Pumpkin Pie Nutrition Facts: Fat, Carb, and Sugar Breakdown

Digging into the fat profile, pumpkin pie nutrition facts show a favorable unsaturated-to-saturated fat ratio near 3.2, meaning most of the fat comes from monounsaturated and polyunsaturated sources rather than the saturated fat linked to heart-health concerns. Saturated fat typically lands around 2 grams per 100-gram serving, which health guidelines classify as relatively low.

Carbohydrates break down into starch, sucrose, glucose, and lactose, with roughly 54% of total calories coming from carbs. Fiber makes up only a small fraction of that carbohydrate content, so pumpkin pie nutrition facts confirm this dessert leans toward quick-digesting sugars rather than slow-burning complex carbs.

Dietary Considerations in Pumpkin Pie Nutrition Facts

Anyone managing allergies or dietary restrictions needs to read pumpkin pie nutrition facts carefully before serving. Traditional recipes contain wheat in the crust, dairy from milk or cream, and eggs in the filling, making standard pumpkin pie unsuitable for vegan, gluten-free, or lactose-intolerant eaters without modification.

Vegetarians can enjoy pumpkin pie as-is, since no meat or animal byproducts beyond dairy and eggs appear in classic recipes. Those following keto or low-carb plans should note that traditional pumpkin pie nutrition facts show carbohydrate levels far too high for ketosis, though almond-flour crusts and sugar substitutes like erythritol can create a compliant version.

Practicing Mindful Eating With Pumpkin Pie Nutrition Facts in Mind

Knowing the pumpkin pie nutrition facts is only half the equation; how you eat the slice matters too. Taking a moment to notice the color, texture, and warm spice aroma before the first bite can turn a rushed dessert into a genuinely satisfying experience, reducing the urge to reach for a second helping out of habit rather than hunger.

Slowing down changes the whole experience for me every November. Sitting down, chewing slowly, and pausing between bites helps you register fullness cues before you’ve finished the plate, which naturally supports portion control without turning dessert into a restriction exercise.

Selection and Storage: Keeping Pumpkin Pie Nutrition Facts Fresh

Freshness affects both taste and safety, so understanding storage guidelines rounds out the practical side of pumpkin pie nutrition facts. Refrigerate pumpkin pie within two hours of baking or purchase, keeping it tightly covered with plastic wrap or foil to prevent moisture loss and odor absorption from other refrigerator contents.

Properly stored pumpkin pie stays fresh for three to four days in the refrigerator, after which nutrient quality and texture both start to decline. Avoid leaving a custard-based pie like pumpkin pie at room temperature for extended periods, since the egg and dairy content make it more perishable than fruit-based desserts.

Common Questions About Pumpkin Pie Nutrition Facts

Search patterns around pumpkin pie nutrition facts repeat the same handful of concerns every holiday season. The answers below draw directly on USDA data and the comparisons covered throughout this guide, giving quick, snippet-ready context for the most common questions.

Enjoying Pumpkin Pie Nutrition Facts at Thanksgiving

Pumpkin pie can absolutely earn its spot on the Thanksgiving dessert table once you understand what’s actually in a slice. With meaningful vitamin A, fiber, and potassium alongside moderate calories compared to other holiday pies, the pumpkin pie nutrition facts support enjoying a reasonable portion guilt-free.

The bigger takeaway from every pumpkin pie nutrition facts breakdown is balance, not avoidance. Pair a slice with mindful portions, consider a few ingredient swaps if you’re baking at home, and let this seasonal favorite remain part of a holiday meal you actually enjoy rather than one you second-guess.

11. FAQ Section

Is pumpkin pie high in calories and sugar?
Pumpkin pie nutrition facts show it can run relatively high in calories and sugar depending on the recipe. A single slice, about 1/8 of a standard pie, typically contains 250–350 calories and 20–30 grams of sugar, largely from added sweeteners and the pastry crust rather than the pumpkin filling itself.

Can I eat pumpkin pie on a keto or low-carb diet?
Traditional pumpkin pie doesn’t fit keto or low-carb plans because the sugar and flour crust push carbohydrate counts too high for ketosis. Swapping in almond flour for the crust and using sugar substitutes like erythritol or stevia can create a version that better matches low-carb pumpkin pie nutrition facts.

Does pumpkin pie offer any health benefits?
Yes pumpkin itself is a strong source of vitamin A, vitamin C, and potassium, all reflected in favorable pumpkin pie nutrition facts. That said, most recipes also carry meaningful sugar and fat, so those benefits are best enjoyed alongside portion control rather than unlimited servings.

What is the recommended serving size for pumpkin pie?
A standard serving is about 1/8 of a 9-inch pie, roughly 120–150 grams. This portion keeps calorie and sugar intake reasonable while still delivering the vitamin A and fiber that make pumpkin pie nutrition facts stand out among holiday desserts.

How does pumpkin pie compare to apple pie nutritionally?
Pumpkin pie generally contains fewer calories and less sugar than apple pie per slice, since apple pie recipes often use more added sugar. Pumpkin pie also carries a nutritional edge in vitamin A content thanks to its pumpkin puree base, though both desserts vary widely by recipe.